WARM UP – MOBILITY
Get your heart rate up for 3-5 mins+ (jog on the spot, jumping jacks, high knees etc., or go for a little run)

Big dynamic stretch (shoulder circles/rotations, leg swings, lunge stretch etc.)
Mobilize anything else that’s tight!

WOD A
4 Sets, steady pace:
20 Alt. Curtsey lunges
15-20 Chair / table dips
15-20 Straight leg sit-ups

– Work at a steady and sustainable pace through the 4 sets – no set rest, just take short breaks as needed, focusing on good movement quality

WOD B
HARD-CORE
1) 8 Sets:
20 secs Tuck jumps or box jumps (or high knees)
– 10 secs rest –
20 secs Plank up-downs
– 10 secs rest —- Rest 2 mins after completing part 1, then start part 2 —2) 8 Sets:
20 secs Mountain climbers
– 10 secs rest –
20 secs Flutter kicks
– 10 secs rest –

– Score = total reps for all 4 movements. 1 rep on mountain climber and flutter kicks = left & right leg

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